Recipe: Vegetable Pancakes

Ingredients

2 cups shredded veggies (I like to use a mix including things like white potatoes, sweet potatoes, zucchini, yellow squash and/or carrots…whatever you have on hand)

2 eggs

1 tablespoon whole-wheat flour

¼ teaspoon salt

Olive oil for cooking

Optional garnish: sour cream and/or applesauce

Directions

Combine the shredded veggies with the eggs, flour, and salt. Mix thoroughly.

Heat a thin layer of olive oil in a sauté pan over medium heat. It is important that the heat is the right temperature because you want the pancakes to cook all the way through the middle by the time they are brown on the outside.

Once the oil has heated up add pancake size dollops of the veggie mixture into the pan. Cook for several minutes until the bottom starts to brown. Then flip and repeat.

I’m always asked “How can I lose weight”? My answer is the same – but I don’t think they like what I say… LOL

Here are the basics. Print and put on your frig – on your bathroom mirror and learn them – then follow them!!!! Walla – You will lose weight!!

Basic Diet
Invest some time and effort to improve your diet and reap the reward of good health and excellent energy. Following these eight tips is a great place to start!

1. Drink plenty of water each day: Water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions. Drink more water and less soda, coffee, tea or juice.

Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.

2. Eat plenty of vegetables: Plenty means that at least ½ to ¾ of the food you eat (by volume). Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with many health benefits, such as the following:

Fiber in vegetables slows the absorption of fat and toxins. One of the best ways to lose weight is to eat plenty of fiber. Eating adequate fiber can help normalize cholesterol levels and blood pressure.

Vegetables nourish normal flora, which in turn nourish the lining of the GI tract, produce vitamins and inhibit yeast and other undesirable organisms.

Vegetables speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.

Vegetables contain folic acid, which is necessary to produce serotonin (preventing depression and overeating), increases energy and helps reduce the chances for a heart attack.

The minerals in vegetables help prevent osteoporosis. (Other nutrients besides calcium are important for healthy bone.) Minerals are also important enzyme co-factors, so most major functions of the body are dependent on minerals.

Eating vegetables can reduce the risk on some diseases and many other health problems.

Eating vegetables helps to alkalize the diet.

Corn and potatoes don't count as vegetables. Fruit is also good for you; it is a good source of vitamin C and fiber. Eating vegetables is stressed here because when people are told to eat more fruits and vegetables, they tend to increase fruit intake but not vegetable intake.

3. Avoid deep fried food, Trans fats, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry's way of turning liquid oils into solid fats. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as the following:

Cancer: Women with higher levels of Trans fats in their cells are much more likely to develop breast cancer than women with low levels of Trans fats.

Pain and inflammation become much worse for patients who consume hydrogenated oils. They chemically prevent the formation of natural anti-inflammatory substances that are normally produced by the body. If you suffer from chronic pain or have recently been injured, strictly avoid hydrogenated oil.

Heart disease: High levels of Trans fats create platelet aggregation, which is the beginning of the plaque associated with coronary heart disease. Lately a lot has been written linking inflammation with heart disease.

Trans fats are incorporated into the cells and make them less resistant to chemicals, bacteria and viruses. This could be a source of immune system problems.

There may be a link between Trans fats and ADD, depression and fatigue. Brain and nerve tissue have a high content of fat. Some researchers believe that when Trans fats are incorporated into the nerve cells they affect function, creating problems like ADD and depression.

Muscle fatigue and skin problems are also linked to hydrogenated oils. Most chips and fried snacks contain hydrogenated oils. Hydrogenated oils are found in a lot of packaged foods like crackers, cereals and even bread. They are often found in margarine mayonnaise; and a lot of bottled salad dressings. Read labels.

Not all fats are bad for you. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil and avocados.

4. Avoid refined sugar: The average American eats 150 pounds of refined sugar per year. Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems.

Increased production of adrenal hormones causes the body to excrete essential minerals.

Sugar consumption increases the body's need for vitamins B and C.

Eating a lot of sugar aggravates many of the problems we associate with emotional stress.

Sugar stresses the adrenal glands.

Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, more beneficial flora, thus removing the benefits of helpful bacteria.

Eating sugar creates insulin insensitivity. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.

There is a connection between sugar consumption and high cholesterol. Patients with Syndrome X (high cholesterol, high LDL, low HDL and high triglycerides) often have the problem because of consumption of sugar and refined carbohydrates.

5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch. They create all of the same health problems created by refined sugar.

Refined carbohydrates fill you up-but not with vitamins and minerals. This stresses your digestive system and your endocrine system. Eating refined carbohydrates uses up precious vitamins and minerals.

Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are "complex carbohydrates" that they are actually good for you.

Refined carbohydrates include white bread, white rice, and pasta that are not labeled whole grain. Read the labels on bread. Brown-colored bread labeled wheat bread isn't usually whole wheat. If the label says enriched, white flour on it you're not getting a whole grain. Use brown rice instead of white rice.

6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Stay away from packaged foods with chemical additives.

7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating and promote the growth of harmful bacteria in the digestive tract.

8. Never skip meals: Skipping meals stresses your adrenal glands. If you are trying to lose weight, not eating is a poor strategy because your metabolism will slow down to accommodate the reduction in calories. As a result you become fatigued and will ultimately gain weight.

Most "diets" will cause you to lose weight but be very careful- they cause you to lose muscle and water- two things that you need more of. And, to make matters worse, when they’re gone and you go off your calorie restrictive ridiculous diet, your metabolism is diminished because of the muscle loss (remember muscle equals metabolism) and you will gain even more weight.

Most "diets" will cause you to lose weight but be very careful- they cause you to lose muscle and water- two things that you need more of. And, to make matters worse, when they’re gone and you go off your calorie restrictive ridiculous diet, your metabolism is diminished because of the muscle loss (remember muscle equals metabolism) and you will gain even more weight.

Grandma was right when she told you to "eat your beans and cornbread." These foods are excellent sources of fiber. The only trouble is that fiber has long had the bad rap of tasting like cardboard. But you can learn to love fiber- not only for its benefits, but also for the easy, tasty ways you can incorporate it into your nutrition program.

What can fiber do for you?

Bulking up on fiber has many health benefits:

Weight Management
Fiber-rich foods may help you keep a trim body. Since they take longer to chew, you may eat more slowly, becoming aware sooner that you are full. Fiber also helps you feel full and slows the emptying of your stomach, which means that you fill up before you overeat. Fiber itself cannot be fattening because it isn't digested!

Constipation, Hemorrhoids, Diverticulosis
Fiber absorbs water, helps the stool to pass through the digestive system more quickly and easily, and helps prevent constipation. As a result, you're less likely to strain with bowel movements and therefore to develop hemorrhoids -- helping you avoid two common pregnancy discomforts at the same time! Fiber is standard therapy for the treatment of diverticular disease, a painful condition that occurs when the tiny sacs in the intestinal wall become weak and infected. A high- fiber diet helps to keep these sacs from becoming inflamed.

Heart Disease
Studies have shown that people who consume a high-fiber diet are less likely to develop heart disease. Certain types of fiber may help lower LDL-cholesterol, the bad stuff. Fiber also helps bile acids that are made of cholesterol pass through the intestines as waste. Therefore the body absorbs less dietary cholesterol.

High Blood Pressure
Fiber-rich foods are also a good source of potassium and magnesium, two minerals needed to help regulate blood pressure.

Diabetes
Water-soluble fiber helps regulate blood sugar by delaying the emptying time of the stomach. It slows sugar absorption after a meal, thus reducing the amount of insulin needed.

Cancer
Following a high-fiber diet regularly may help prevent certain cancers, such as colon and rectal. Fiber absorbs excess bile acids that are associated with cancer and speeds up the time needed for waste to pass through the digestive system. This allows less time for harmful substances to come in contact with the intestinal wall. Fiber forms a bulkier stool, which helps to dilute the concentration of harmful substances.

What is fiber? Fiber is found only in plant foods, such as dried beans and peas, fruits, vegetables, and whole grains. It's a type of carbohydrate that gives plants their structure. Because it's not digested or absorbed into your body when you eat it, you ingest no calories. There are two types of fiber, both beneficial in different ways:

Insoluble fiber keeps the digestive system running smoothly, minimizing constipation, hemorrhoids, and other digestive problems. It may help prevent certain types of cancer. Sources include bran, whole grain products, the skins of fruits and vegetables, and leafy greens.

Fitness Rule #10:
Surround yourself with winners. - One of the key qualities of successful people is that they avoid negative individuals. Instead, they choose to spend the majority of their time surrounded by those who have already achieved what they seek to achieve. So if your goal is to weigh 135 pounds through healthy eating and active living, then seek out others who already live a healthy lifestyle and have achieved their weight loss goals. Hanging out with people who just talk about getting in shape, but who never take persistent action, will increase your chances of never reaching your goal.

One of the best ways to ensure your fitness success is to dig deep and ask yourself "WHY do I work out?" It's rarely about loosing weight or putting on muscle. It's more about feeling confident in a bathing suit, keeping up with your kids, being faster on the field or waking up every day full of energy. "Dig deep" and tell us the REAL reason you work out, lets hear it!

Press 1 teaspoon paprika evenly onto all surfaces of beef roast. Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425°F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness. Roast bell peppers in oven with beef about 30 minutes or until tender. Set peppers aside to cool.

I am an ACE Certified Personal Trainer, Titleist Golf Fitness Instructor and Group Fitness Instructor. I live and work in Silver Lakes, CA (Helendale). I currently teach Group Fitness Classes for the Helendale Park and Recreation. I teach Zumba, Yoga, RIPPED, Fitness Boot Camp and HIIT Interval Training, Boot camps, SilverSneakers and Stroller Fitness. I also specialize in private and semi private personal training, post-rehab, corrective and functional exercise, and sports conditioning. I have over 25 years in the health and fitness industry as personal trainer, fitness manager, and group exercise instructor. As of 2007 - I’m the owner/operator of California Fitness and Yoga and what sets me apart from other trainers is my attention to detail and dedication to continuing my education. I believe that learning to exercise properly allows for a lifetime of health, overall physical fitness and self esteem. Member of the AARP Trainer Program.
I walk my talk and being healthy and active has allowed me to complete the LA Marathon, Long Beach Marathon, Oak Ridge Triathlon and the Del Mar Days Beach Triathlon. email me at calfitnessandyoga@yahoo.com